BoxRec

Stretch / Warm up

4 x 3's Shadow, hard fast pace, working technique / balance / footwork

4 / 6 x's Pad's as above but sometimes with coach spars working defence

3 x 3's rowing 30 sec slow 60 sec 250 meters x 2

3 x 3's versa climber 1 min - hand bike 1 min - stepper 1 min

mixed abs circuit 10 x various crunches / raises / sit ups / planks x 25 reps 250 total

2 x 3's shadow

stretch warm down


what do other trainers do? this is one of many different workouts that I'll have the boys do, was wondering what you others trainers do?

frankgreaves wrote:Stretch / Warm up

4 x 3's Shadow, hard fast pace, working technique / balance / footwork

4 / 6 x's Pad's as above but sometimes with coach spars working defence

3 x 3's rowing 30 sec slow 60 sec 250 meters x 2

3 x 3's versa climber 1 min - hand bike 1 min - stepper 1 min

mixed abs circuit 10 x various crunches / raises / sit ups / planks x 25 reps 250 total

2 x 3's shadow

stretch warm down


what do other trainers do? this is one of many different workouts that I'll have the boys do, was wondering what you others trainers do?

sounds good I like the amount of pad work

warm up / stretch 10 mins

10 mins cross trainer changing level's every min up & down

4 x 3's pads - technique / footwork / head movement

4 x 3's shadow - as above

5 min break

mixed circuit using 2 12kg kettle bells
squat press 30 secs
burpee jumps 30 secs
plank 30 secs
rack squats 30 secs
1 arm clean & press x 10 right arm
1 arm clean & press x 10 left arm
10 x squat press / half squat thrust pushup squat thrust / squat press
2 sets of this!!

2 sets pull ups
6 x overhand grip
6 x underhand grip
6 x wide arm
6 x dips

mixed abs / core crunches, planks, side planks, sit ups, leg raises, dorsal raises

warm down / stretch

This is what I do Monday : 4. Mile run then 6x3 pads 3x3 shadow box ab work out warm down
Tues: circuit training included every body part (it's tuff)
Wed: 4 mile run 6x3 body belt 4x3pads then bag work and abs warm down
Thurs: 6 mile run r hill run
Fri 4 mile run evening sparring
Sat : 5 mile run
Sun: off
Sometimes Monday morning we spare as well

Whatever you do, dont make it biophysically Boring thats Deadly DD

Where are these trainers located? Im from Australia had 13 pro fights and never had a proper trainer, no pad work nothing just trained myself.